If you're tired of belly fat and ready to do something about it, you'll be surprised to learn that it takes only 30 minutes to a flat stomach, just five days a week.
30 Minutes to a Flat Stomach
As much as you might wish for a flat, firm stomach and sleek abs, wishing doesn't make it so. It takes effort, but not as much effort as some lead you to believe. You don't need a gadget or complex exercise program. Instead all you need is 30 minutes to a flat stomach. These 30 minutes should be spent in aerobic exercise. Establish this routine at least five days a week combined with limiting your intake of calories and you will watch the body fat melt from your midsection. If you want to see a flatter stomach you will need to:
- Exercise 30 minutes a day 5 days a week
- Burn more calories than you take in
Why Aerobic Exercise
Aerobic exercise, also known as cardio exercise, burns energy. When you eat, the calories you take in provide the fuel for that energy. However, if you eat more fuel than you burn, your body efficiently stores the unused energy in the form of fat. As reserves of energy are stored fat builds up and you gain unwanted weight. It takes time to burn off this excess fat-just like it took time to put it on.Low impact aerobic exercise includes:
- Dancing
- Bicycling
- Cross Country Skiing
- Fitness walking (aim for a 15 minute mile)
- Stair climbing
- Swimming
Limiting Your Calories
Learning to eat a reasonable amount of calories takes re-education. For example, if you plan to stay within 1,000-1,200 calories a day and go out for lunch, you may think ordering a small fries, a small cheeseburger and a diet Coke is a good choice. It is small after all--until you look at the calorie content. The small cheeseburger alone is 300 calories. The small fries are another 248. Learning to be aware of how much fuel you're actually taking in will help you to make wiser choices in the future.
Tips of Encouragement
It's easy to become discouraged when trying to lose weight. Instead of focusing on the failure of your past habits, consider focusing on 30 minutes to a flat stomach. Set attainable goals. This means goals that you have control over. If you set a goal to lose five pounds in a week, you have no control and set yourself up for failure. Instead, set a goal to exercise 30 minutes a day five days a week. Along with that set a goal to stay within your calorie count. As you achieve these goals each week, your motivation will increase. Other tips include:
- Measure instead of weigh -- Measure your waist and stomach before you start and again each six weeks. Weight can fluctuate as fat is replaced by water or muscle. A tape measure shows the inches melting off your midsection.
- Keep a food diary
- Reward yourself with a pedicure or massage after six weeks
- Plan ahead - Print out a copy of calorie amounts for various fast food chains and keep them in your car. Then if you find yourself in a situation where you have to eat out, you'll be prepared to make informed choices. You can find fast food calorie information online.
- While walking for exercise, also hold in your stomach muscles to the count of 10. Release for a count of 10, and repeat. This will help to tone your stomach as you walk.
- If you start to get bored, change to another routine. Mix things up.
- Drink plenty of water.
Weightlifting
Once you get in the habit of regular exercise and making healthier choices, it will help to add weightlifting to your routine. This builds muscle and muscle burns calories.
Find a Buddy
If you have a record of failing when it comes to exercise and eating right, find an exercise buddy who also wants to lose weight. Set a time each day to meet and be willing to call each other for support. A buddy is someone you can talk to, sweat with and share recipes with. Whichever exercise you choose, it won't work until you do it. Just 30 minutes a day. You can afford that to see that flattened stomach.
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